3 Diet Changes To Lose Weight Fast!

I helped 3 people fix their diet and exercise plan to lose weight. And in this video, I'm going to tell you exactly what they were doing wrong and an exact plan on how to fix it so you can implement it into your journey as well. I'm going to go over each person's specific scenario because they're all a little bit different. And I know at least one of these is going to be very similar to why you're not making progress. And I'm going to show you exactly How to fix it. First, we're going to start with Diane, who is a 49-year-old female. She wants to go from 136 pounds to 115 pounds. And you might be thinking, Eric, that's not a lot of weight to begin with. Diane is what we call vertically challenged, and she is only 5 foot. Diane is getting 2,000 to 4,000 steps per day, and she sometimes tracks her calories, not consistently enough to know how many she's eating, but she does know she's eating around 30 to 40 grams of protein per day. And Diane currently doesn't have her first meal until about 1 PM. And her biggest struggle is late night snacking and/or eating junk food, in her words. Now, Diane, don't worry, this is actually going to be a very easy fix. One of our clients, Chelsea, actually struggled with this a tad bit as well, and we were able to help her. So what you're going to do is number one, eat more food earlier In the day. Most of the time, people who struggle overeating at night, it's because they're not eating enough during the day. And since Diane isn't eating until 1 PM, I would strongly encourage her to get in some food earlier in the day, around say 9 or 10 AM. Your body is so hungry at night because it doesn't have that many calories because you didn't eat during the day, so you get starving at night. So not only is eating more food earlier in the day going to solve this, but also So if you remember, Diane was eating 30 to 40 grams of protein per day. I would love to see her get that number up to at least 80 to 100 grams per day. You don't have to go to like 150 grams and all this crazy stuff. Just make an increase that's going to be realistic. And how she can do this is I mentioned eating something earlier in the day and make that something protein. This could be hard-boiled eggs. This could be a protein shake. This could be Greek yogurt, cottage cheese. You could make a smoothie, anything to get protein earlier in the day. If she's currently getting 40 grams per day, if you add a 20-gram protein shake, you're already up to 60 grams per day, which would be massive. She also said around 1 PM when she has her first meal, it's some sort of sandwich. And so what I would tell her is, again, we try to focus on Not overcomplicating things and working with what you're already doing. So let's say she's having some sort of sandwich at that meal at 1 PM. Just add more meat to the sandwich that you're already eating. So if let's say she's doing a turkey sandwich and she's having 3 ounces of turkey, go to 5 ounces. Or if you're having a tuna sandwich and you're having 3 ounces, go to 5 ounces. Just increase the portion size of what you're already doing. And then number 3, she said she's having a snack before dinner around 3 PM. So I would try to make that snack something with high protein. Again, this could be hard-boiled eggs, edamame, protein shake, a protein bar. They even have protein chips. You could do Greek yogurt again, cottage cheese, some sort of high protein snack. And if she did these 3, even if she did 2 of these 3 things, she would already be at 80 grams per day, which you would be shocked at how much doing these 2 things is going to help your late-night cravings. And then number 3, if you follow the channel, you probably know what I'm going to say here, but right now Diane is getting 2,000 to 4,000 steps per day. So we would try to get that number up to 6,000 plus steps per day. Especially being vertically challenged like Diane is, it is going to be very hard to lose weight if you're not hitting your daily step goal, because getting more steps is going to increase your metabolism, which essentially means you don't have to eat such few calories in order to lose weight. So if you're somebody out there who's on the shorter side and you're not getting your steps, Please focus on doing that. Like I said, this is a very common issue but also a very easy fix, and so implement these things. Now let's move on to our guy Russell. Russell is a 42-year-old male who's currently weighing around 295 pounds and wants to be about 200 pounds, so about 100 pounds he's looking to lose. Russell is also getting 2,000 to 4,000 steps per day, which— spoiler alert— this might be in the fixes again as well. And Russell does consider Consistently track his calories with an asterisk next to it, which we'll talk about in a second. And he's normally around 2,200 to 2,500 calories with 160 to 180 grams of protein, which is pretty impressive. And Russell's biggest struggles here are when he does eat out, he ends up overeating, which is why I put an asterisk next to the consistently tracks. And also when he doesn't have his meal prep, he ends up making bad So I have 3 fixes for Russell that he can do. Number one, and this will be very quick, Russell and everybody else out there, you gotta get more fucking steps. If you have a weight loss goal, it is going to be incredibly difficult to not only lose the weight but then maintain the weight loss if you're only getting 2,000 to 4,000 steps per day. So again, we should be shooting for 6,000+ steps, and this doesn't have to be all at once. Just take smaller walks throughout the day, park farther away at work, Park farther away at the grocery store. Find a way— take the steps instead of the escalator. Find a way to get more steps. Now, number 2, he said when he eats out, he tends to overeat. And so I can relate to this. I actually just lost 20 pounds in 10 weeks on a calorie deficit. I ate out at least once, if not twice, every single week, and I was still able to lose a significant amount of weight. So what I really want Russell to do here is to pre-track his takeout. And so what I would do when I would go out to eat, I would figure out— I would look ahead at the menu and I would figure out what I'm gonna have, and I would pre-track that in my calorie tracker. This is actually my calorie tracker for my new app I just built. If you want to check it out, there's a link in the description of the video. But I roughly guesstimated to the best of my ability what I was going to be eating. I wasn't perfect and you're not gonna be perfect either, so don't try to be. But if you know for dinner you're going out and you're having a steak and potatoes and some sort of dessert, and you know that's 1,200 calories, and you know your calorie goal is 2,000 calories for the day, you can then say, okay, the rest of the day I have to stay within 800 calories in order to reach my goal. And this is a way where you can go out and even enjoy the things that you want while still staying on track with your calories and not overshooting your calories and overeating, but also not over-restricting yourself. And I have a feeling Russell might be doing this because he might be over-restricting himself and telling himself he's not allowed to have these foods. And then when he does go out to eat, it's his one chance to indulge and have these things. You can indulge in moderation by just pre-tracking your food. And seriously, don't worry about being perfect. I'm gonna slap you if you are. You're not gonna be perfect, and that's okay. But pre-track to the best of your ability, do it in moderation, and you can still see great progress. Now, number 3, he had an issue with when his meal prep wasn't there, he found himself reaching for higher calorie foods, as he mentioned. And so Russell and everybody else who has this issue, you need to grocery shop better. And here's what I mean by that. Instead of trying to rely on discipline or willpower to keep you on track, which is only going to last but for so long. When you have the foods in the house that are more likely to keep you on track, you are more likely to stay on track because you're setting up your environment for success. So look on your kitchen counter. What do you have? Do you have chips? Do you have cookies? Do you have treats? And I already hear it. Some people like Eric, I have kids. I have to have those foods in the house. That's great. Put them in the fucking cupboard instead of having it laid out on your kitchen counter. So or when you look on your kitchen counter or when you open up your fridge, do you see fruit? Do you see Greek yogurt? Do you see protein shakes? Try to set your environment up for success where. Russell, even if you don't have your perfect meal prep, do you default into grabbing pre-made salad bags? And this is what I mean by grocery shopping better. Grocery shop for foods that are easy to grab and put yourself in a position to still be on track with your diet. The way I personally do this is a couple of ways. I can give you examples. I buy pre-made salad bags. I buy pre-made cooked rice. I use protein shakes. The brand I use is called Legion Athletics. There'll be a link in the description of this video as well. I buy frozen fries that all I have to do is put in the air fryer. I keep a ton of fruit on hand. So set up your environment for success. Stop trying to rely on willpower because when you do that, it's not going to work. All right, now third, we have Tamara, and this one is a pretty interesting scenario, so stick with me. She's a 46-year-old female who is 210 pounds currently, looking to get to about 180. She's currently getting about 4,000 to 6,000 steps per day, which isn't terrible. It could be improved, but it's pretty good. And she is sometimes tracking her calories with about 1,800 per day and 80 grams of protein per day, with currently ordering takeout 3+ times per week. And currently Tamara's biggest struggle is she's not seeing progress fast enough. And here's why this is interesting. She's currently losing between 0.5 and 1 pound per week on average. And she thinks and wants to be losing between 1 and 2 pounds per week on average. And let me be very clear. The fix that I would do here is simply educating and reminding Tamara and probably you that losing 0.5 to 1 pound per week on average is is incredible, healthy, and sustainable fat loss progress. So many people think they should be losing weight faster. Why do you think you should be losing weight faster? You don't even know, you just think it should be faster. The fact that she's really only getting 4,000 to 6,000 steps per day, she sometimes tracks her calories, and she eats takeout 3+ times a week, and she's still Losing 0.5 to 1 pound per week on average, this would actually be considered insane progress. So really, I wouldn't tell Tamara to fix anything. I would just fix her mindset and her expectations on this is actually great progress. Now, if she did want to make maybe a little bit faster progress without sacrificing everything in her life, Here's what I think she might be able to do. Number 1 would be the amount of times she is ordering takeout per week. It's not that you can't order takeout and see progress. Obviously you can because she's doing it, but it's just harder to know how many calories you're actually consuming when ordering takeout. So if she's ordering out 3+ times per week, I would drop down between 1 And 2 times per week. That way she's going to be a little— and also when you go out to eat, you know this, you're generally speaking eating higher calorie meals because the restaurants are cooking in oil and it's just higher calorie. So if she decreases that from that right away, she'll probably end up getting herself in a little bit more of a more consistent, bigger calorie deficit leading to a little bit more weight loss. Second one, my favorite, you guys know She's at four to six thousand steps per day. You know I'm gonna say I would bump that up to about eight thousand to ten thousand steps per day, or and this is the one I actually didn't bring up yet. Right now Tamara's doing a lot of group classes. She said she's doing group classes. Couldn't say that four to five times a week. So if she switches over to following a proper strength training program where she's not trying to mix cardio and weights and she's primarily focused on strength training, this won't really help her quote unquote lose weight, but it will help her lose body fat percentage, which from a health standpoint and from an aesthetic standpoint of wanting to look the way you want to look, you should be focused on losing body fat percentage Which can happen when you end up building more muscle. Because like I said, she's already seen good fat loss progress. If she were to get on a better workout plan to build muscle, the more muscle you have, the lower your body fat percentage is going to be. So she's already lowering her body fat via her nutrition. So building more muscle is going to help her lower her body fat percentage even more because less of her total body mass is fat and more of her total body mass is muscle, which gives you that toned, defined aesthetic look that most people are shooting for. And if you're like, Eric, what is a real strength training program? Where can I get one? Well, number one, I have a free workout program you can download in the description of this video. Or if you're interested in getting even more personalized help, just like I'm doing with these people in these videos, there will be a link for our coaching below where we can set you up with a proper strength training program, a proper nutrition plan, and hold you accountable to it as well. So check down below, and I hope this helps.